FULLY FIT | The 3-Day Full Body Strength Program
The 3-Day Full Body Program

Train three days.
Live the other four.

A full-body strength program for people with jobs, kids, and a life outside the gym. Three sessions a week, 45–60 minutes each, with a finisher you choose — Lift or Sweat.

Start the 3-Day Program See how it works
3 sessions / week 45–60 min $39 / 4 weeks Cancel anytime
Who this is for

You want to be strong. You're not training for a meet.

  • You have a job, a family, and commitments that matter more than your workout.
  • You've bounced between programs and nothing has stuck.
  • You're done with plans that fall apart the first week life gets busy.
  • You want fitness to support your life — not become it.
How it works

Every session ends with a choice.

Each workout hits your whole body — squat, hinge, push, pull, carry. Then you pick the finisher. Chasing more muscle? Hit Lift. Need conditioning? Hit Sweat. Short on time? Skip it entirely. The main work already did its job.

Day A — Full Body Sample session
  1. A1  Back Squat4 × 5 @ RPE 7
  2. B1  DB Bench Press3 × 8
  3. B2  Chest-Supported Row3 × 10
  4. C1  Romanian Deadlift3 × 8
  5. C2  Farmer Carry3 × 40 yd
Finisher
Lift — Arms & Shoulders
D1  DB Curl — 3 × 12
D2  Lateral Raise — 3 × 15
D3  Band Triceps Pressdown — 3 × 20

Optional. Ten minutes, tops. Or rack the weights and go be a person.

Why it works

Built to survive a bad week.

  • Full body, every session. Miss a day and nothing gets left behind. There's no "leg day" to skip.
  • 4-week progressive blocks. The program builds on itself. You're not doing random workouts — you're following a plan.
  • Scales to your equipment. Full garage gym or a pair of dumbbells and a band — every movement has options.
  • Delivered through CoachRX. Demo videos, coaching notes, and tracking on your phone. Log in and lift.
From your coach

I've been coaching for over a decade — group classes, personal training, one-on-one online clients. I've written thousands of workouts and watched what actually happens when real people try to follow them.

Here's what I learned: the programs that fail aren't bad programs. They're programs written for a life nobody actually lives. Six days a week works great until your kid gets sick, work blows up, or you just run out of gas.

I'm 34 now. Husband, dad, homeowner. I train in my garage between work and bedtime routines. I understand a side of fitness I couldn't see in my 20s, when training was the main event of my day. Now it has to fit around everything else — and it still has to work.

That's what this program is. It's what I do myself, and it's what my longest-standing clients have quietly been doing all along.

— Mitch Lowry.

Other ways to train

Need something different?

Online Program

5-Day Aesthetics

Can train five days and want to build muscle with body-part splits? This one's for you. Same progressive structure, more volume.

View the program
1-on-1 Online

Individualized Coaching

A custom program built around your life, with direct access to me, check-ins, and adjustments as you go. For people who want a coach in their corner.

Learn about coaching
In Person — Wesley Chapel / Zephyrhills

Personal Training

Hands-on coaching in a private garage gym. No crowds, no distractions. Limited availability.

Train with me

Stop starting over.

Three days a week. Everything covered. A program that's still standing when your week isn't.

Start the 3-Day Program

$39 per 4 weeks · No contracts · Cancel anytime